Constipation and Exercise
How is the problem of constipation researched by many scientists for many years solved, and is it enough to just diet? Exercise to solve the problem of constipation which is a serious discomfort is useful. This week I want to address this issue and I want to answer the problems posed to me. Constipation is a discomfort that has many causes. Among the symptoms of many diseases. It is important that healthy individuals defecate once a day and at least three times a week in order to maintain the function of the large intestine in a healthy way. When we look at the causes of constipation, insufficient pulp intake, low water consumption, inactivity, alcohol consumption, hormone disorder, thyroid disorder, depression, blood pressure, iron deficiency are the most important.
Generally stomach and intestine problems are the biggest concern of stressed people nowadays. Indigestion, bloating, problems such as inability to go to the toilet, malnutrition, irregularities in blood values, diabetes, inactivity and stress are based on the problem. If we want to benefit from exercise in digestive problems, we can start with swimming if possible, or we can give our body mobility with short walks. What is essential is to work with simple simple methods that are free from stress without getting into compulsive movements. You can strengthen the bowel movements with the exercises that run the abdominal region, you can ensure the formation of regular digestion. The most important reason of constipation is the inactivity of many scientists who research is available. Another researcher says that doing aerobic 20-25 minutes on an empty stomach in the morning will eliminate this problem. Another researcher says that a 30-40 minute paced walk after a glass of warm water in the morning is good for the slow-paced intestines and that they come out at least once a day. determined.
Constipation can be divided into 3 basic types. The first occurs due to disruption of the central nervous system. The second is caused by disruption in the defecation reflex. The third is mechanical constipation. The main causes of constipation are:
Incomplete and malnutrition
Staying still and not exercising
Stress and depression
Continuous traveling
Fever lasting bed rest abdominal operations
Pregnancy
Depression drugs aluminum stomach acid remedy drugs calcium-containing drugs
Alzheimer Parkinson's nervous system diseases such as spinal cord injury paralysis
Use of excess alcohol and caffeinated beverages
Improper use of laxative drugs.
For the reasons mentioned above, bowel movements are slowed down. Excessive exercise should be avoided in order to regulate bowel movements. Even short half-hour or one-hour short walks daily can regulate bowel movements. If the person is a sporty person, he can do heavier exercises. But the important thing here is to prevent fluid loss and there is plenty of water in between. However, if the person is not an athlete, he can relax by taking short walks daily and consuming plenty of water in between.
The movements that will support your stomach and intestine movements that will facilitate your digestion are the exercises that will run the abdominal muscles without forcing, and stimulate without compressing. It should never be made immediately after the meal. Exercise should be done at least 1 hour before or at least 2 hours after meals. Exercises should not be exhausting, compelling and extremely tight.
What are the Benefits of Walking and Running to Constipation?
The most important thing to be done to avoid constipation is to skip meals and eat the food slowly chewing in small bites. When you get out of bed, the brain sends a 'wake up' message to the muscles on the wall of the large intestine and starts the contraction. It is also important to exercise. Especially; walking, slow-paced jogging, aerobics and ground movements facilitate the contractions of the large intestine. A half-hour paced walk at least 3-4 times a week or 20-25 minutes before breakfast in the morning to make aerobic or ground movements will prevent constipation problem by running your abdominal muscles.
Make movements at least one hour before or at least two hours after eating. After a meal, the body's blood flow is directed to the stomach and intestines, making it easier to digest. Exercising in these 2 hours directs blood to the heart and muscles. Since the contraction force of the stomach is directly connected to the blood coming to the region, withdrawing the blood from this region may lead to weak contractions in the digestive tract, causing less digestive enzyme production, causing bloating, gas and constipation. Do not forget to drink plenty of water. While doing the movements, do it in a hurry, take deep breaths in between and send oxygen to the muscles. Stop movement when you are forced. Start by learning from your doctor following your illness if it is OK for you to exercise.
Various abdominal shuttle movements can be performed with pocket knife or flat shuttle. Repeat 18-20 times.
Stand upright and put your hands on your waist. Rotation movement from left to right. 8-10 Repeat.
Hold the wall or a suitable place with one hand, first pull the right and then the left knee towards your belly and drop it down. 8-10 Repeat.
Spread your legs shoulder wide. Lean towards your knees with your hands and straighten. 8-10 Repeat.
Lay on your back on the floor, put your hands under your waist and lift your waist slightly from the floor, make your bike turn with your legs. 16-18 Repeat.
Sit on the floor, get support from your hands, lift your back, gather your knees and stretch your legs to the floor in turn. 8-10 Repeat.
Sit on the floor, combine your knees together while your knees are lying together, tilt them to the right and to the left at the same time. 8-10 times. I wish healthy and happy days to regulate bowel movements
34AXX
GenCare - Senna Laxatives (8.6mg Tablets) with Natural Sennosides (1000 Tablets Per Bottle) | Value Pack Size for Bloating, Constipation, Gas & Irregularity Relief | Effective & Safe Overnight Formula
